Aspen Rae Workout Routine

Aspen Rae is a well-known fitness model and social media influencer who inspires her followers with her incredible physique and dedication to a healthy lifestyle. 

Her impressive workout routine has been the talk of the fitness world, as she manages to maintain her toned and muscular body while also promoting balance and flexibility. 

If you’re looking to achieve a body like Aspen Rae, you’re in luck! In this article, we’ll dive into the details of her workout routine and give you an inside look at how she stays fit and healthy. Get ready to take notes and hit the gym!

What Does Aspen Rae Workout Routine Look Like?

Aspen Rae’s fitness journey began during her teenage years when she was actively involved in marathons and other athletic sports activities such as swimming, laying a strong foundation for her current athletic physique. 

However, she soon realized that she wanted to go beyond being merely athletic and desired a muscular and aesthetic physique. 

To achieve this goal, she turned to a well-structured weight training regimen that helped her pack on lean muscle mass and achieve a toned and aesthetic appearance. 

Her progress and achievements fueled her motivation to train harder and aim higher, eventually leading her to win numerous figure competitions.

Aspen’s workout routine primarily focuses on high-volume training for each muscle group. She incorporates a variety of exercises to achieve maximum muscle activation and growth. 

This approach has led to her impressive physique and competitive success. In the following section, we’ll take a closer look at Aspen Rae’s weekly workout routine.

Aspen Rae

Breaking Down Aspen Rae’s Workout Routine

Aspen Rae’s workout routine is designed to focus on building and maintaining lean muscle mass while also promoting overall fitness and flexibility. 

She incorporates a variety of exercises that target different muscle groups, and she typically works out for an hour or two each day. Here’s a breakdown of her typical weekly workout routine:

Monday: Chest And Triceps

Aspen Rae starts her week with a focus on her chest and triceps. This includes exercises like bench press, incline dumbbell press, and cable fly to target her chest muscles, as well as tricep pushdowns and skull crushers to build strength in her triceps.

  • Bench Press (4 sets x 10 reps)
  • Incline Dumbbell Press (3 sets x 12 reps)
  • Cable Fly (3 sets x 15 reps)
  • Tricep Pushdowns (3 sets x 15 reps)
  • Skullcrushers (3 sets x 12 reps)

Tuesday: Back And Biceps

On Tuesdays, Aspen Rae switches gears to focus on her back and biceps. She includes exercises like deadlifts, lat pulldowns, and seated cable rows to target her back muscles, as well as hammer curls and preacher curls to build strength and definition in her biceps.

  • Deadlifts (4 sets x 8 reps)
  • Lat Pulldowns (3 sets x 12 reps)
  • Seated Cable Rows (3 sets x 12 reps)
  • Hammer Curls (3 sets x 12 reps)
  • Preacher Curls (3 sets x 12 reps)

Wednesday: Cardio And Abs

Mid-week, Aspen Rae incorporates a day dedicated to cardio and core work. This includes 30 minutes of high-intensity interval training (HIIT) to get her heart rate up and burn calories, as well as planks, bicycle crunches, and leg raises to strengthen and tone her abs.

  • 30 minutes of high-intensity interval training (HIIT)
  • Planks (3 sets, 1 minute each)
  • Bicycle Crunches (3 sets x 15 reps)
  • Leg Raises (3 sets x 15 reps)

Thursday: Shoulders And Legs

Thursdays are all about targeting Aspen Rae’s shoulders and legs. This includes exercises like military press, dumbbell lateral raises, and leg press to build her shoulder and leg muscles, as well as leg curls and calf raises to add definition and strength to her legs.

  • Military Press (4 sets x 10 reps)
  • Dumbbell Lateral Raises (3 sets x 12 reps)
  • Leg Press (4 sets x 10 reps)
  • Leg Curls (3 sets x 12 reps)
  • Calf Raises (3 sets x 15 reps)

Friday: Full-Body Circuit

Aspen Rae finishes off her week with a full-body circuit workout, incorporating exercises like jump squats, push-ups, and burpees to get her heart rate up and target multiple muscle groups at once. She also includes Russian twists and mountain climbers to challenge her core and build endurance.

  • Jump Squats (3 sets x 15 reps)
  • Push-Ups (3 sets x 15 reps)
  • Burpees (3 sets x 15 reps)
  • Russian Twists (3 sets x 20 reps)
  • Mountain Climbers (3 sets x 20 reps)

Saturday And Sunday: Rest And Recovery

It’s worth noting that Aspen Rae likes to switch up her routine from time to time to keep her body guessing and avoid plateaus. Additionally, she emphasizes the importance of proper nutrition and rest in achieving fitness goals.

An Overview Of Aspen Rae’s Diet Plan 

Aspen must not only adhere to a rigorous training regimen but also ensure that she is properly nourishing her body. As a result, she adheres to a diet that is abundant in all the essential nutrients her body needs to remain in shape and perform at its best.

Aspen Rae’s diet consists of foods that are abundant in lean proteins, complex carbohydrates, and healthy fats.

Aspen’s commitment to healthy eating is demonstrated by the fact that she measures her food intake at every meal, regardless of whether she is in season or not. And this strategy of consuming precisely the right foods in the right proportions has given her the body that millions of people admire.

Aspen Rae’s daily meal schedule includes six meals. Let’s take a comprehensive look at it:

Meal 1

Meal 2

  • Baked sweet potatoes
  • Steamed broccoli
  • Grilled chicken

Meal 3

  • Brown rice
  • Steamed veggies
  • Grilled fish

Meal 4

  • Brown rice
  • Grilled chicken
  • Avocado

Meal 5

  • Steamed veggies
  • Grilled fish

Meal 6

  • Sweet potato
  • Chicken breast
  • Avocado

Decoding Aspen Rae’s Supplement Stack

Aspen Rae’s supplement stack is an essential component of her fitness routine, helping her achieve optimal performance and recovery. Here’s a breakdown of the supplements that Aspen Rae incorporates into her regimen:

  • Aspen Rae consumes whey protein to meet her daily protein requirements and aid in muscle recovery and growth.
  • Branched-chain amino acids (BCAAs) are a popular supplement for athletes and bodybuilders as they help reduce muscle breakdown during intense workouts and promote muscle protein synthesis. Aspen Rae includes BCAAs in her supplement stack to enhance her workout performance and support muscle growth.
  • Creatine is a naturally occurring compound found in the body that helps produce energy during high-intensity exercise. Aspen Rae includes creatine in her supplement stack to increase her strength and power during workouts.
  • Aspen Rae takes pre-workout supplements to boost her energy, focus, and endurance during workouts. This helps her perform at her best and achieve optimal results.
  • Fish oil supplements provide omega-3 fatty acids that support heart health, brain function, and reduce inflammation. Aspen Rae incorporates fish oil supplements into her diet to support her overall health and aid in recovery after intense workouts.


Aspen Rae’s fitness journey is a testament to the power of dedication, hard work, and a structured fitness and nutrition routine. Her commitment to her goals and willingness to push herself has led to her impressive physique and competitive success.

Her workout routine focuses on high-volume training for each muscle group, incorporating a variety of exercises to achieve maximum muscle activation and growth. Her diet plan prioritizes nutrient-dense, balanced meals, with an emphasis on high-protein, moderate-carbohydrate, and low-fat foods to support her active lifestyle.

In addition, Aspen Rae’s supplement stack is personalized to her needs and preferences, helping her achieve optimal performance and recovery.

4.5/5 - (6 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

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